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Skill Split Jerk: Work up to about 80-85% and make 3 singles at that weight.  If you make all 3 and have time remaining continue on to a 1RM.   If you’re new to this movement start with a light load and make 3 attempts. Increase load only in small increments working up to a […]

Strength Back Squat 3×5 WOD 5 Rounds for Time 15 Wall ball15 Sit-Ups15 Pull-Ups Off Ramp WOD Scale the volume appropriately so you can finish this workout in under 15 minutes.  If you’re not sure how to do this, ask your coach!    

Skill Fun with gymnastics!  Spend some time working on Rope Climbs, Muscle Ups/Muscle Up transitions or handstands. Try something new! Learn a new skill! Have fun! WOD AMRAP in 12 Minutes  50 Burpee 30 Snatch 135/95lb Off Ramp WOD We’re doing the same workout but keep your load manageable and work on moving through each […]

Skill 1RM Clean And Jerk If you’re new to this movement work  the following Power Clean + Front Squat + Jerk Start with a light load and work up in small increments with 3-5 Reps at each weight.  WOD 5 Rounds 15 Push-ups12 Goblet Squats 24/16kg9 Toes-To-Bar Off Ramp WOD We’re scaling the volume as […]

Skill A. Use 10 Minutes to attempt a new PR at an Unbroken Double Under Pyramid Increase each step of your last pyramid by 1-10 reps.  Ex 5-10-15-10-5  B.  5 sets for max reps of strict pull-ups. WOD 3 Rounds for Time21Kettlebell Swings 24/16kg15 Box Jump 24/20in400M Run Off Ramp WOD We’re working the same […]

Come to the noon class today if you want to hit a WOD with Josh K. before he moves away! We are so sad to see you go Josh!! You are such a great part of the gym and it has been so awesome watching you make huge gains since you started CrossFit!! Whatever CrossFit […]

Strength Push Press 5×3 WOD 5 Rounds For Time  1 Minute on Each Station1 Minute Rest Between Rounds Alternating Dumbbell Snatch 40/30lbs (Rep is complete when both ends of the dumbbell are placed on the ground)Row For CaloriesOH Lunges 45/25lbs Off Ramp 3-5 Rounds with the same movements scaling appropriately.

Skill Squat Snatch: 1RM If you are new to this movement work the following progression.  Power Snatch + Overhead Squat  Start light and work up to a moderately heavy weight and complete a few reps there. Work on riding the bar down into a below parallel squat. WOD 3 Rounds for Time 60 Double Unders400M Run30 […]

Skill EMOM 14 Minutes Odd 3 Deadlifts ~ 70% (Add a few pounds if you’ve done this workout Even Max Sustainable Set of Unbroken Kipping Pull-Ups Or if you’ve recently completed On Ramp or are new to these movements Odd 3 Deadlifts: Start at an easy weight and adding  weight until the lift becomes moderately strenuous.Even Max set […]

Thanks to all that came out to the BBQ yesterday!! We had so much fun and were so happy to see so many of you there!! WOD Row 20 Calories25 Burpees25 Toes To Bar50 KB Swings 24/16kg60 Double Unders       50 KB Swings                   25 Toes to […]